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    Thread: Follow Along G's Run to the NA's

    1. #4021
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's



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      • Follow Along G's Run to the NA's
      Quote Originally Posted by Pushtoday View Post
      I’ll bet your right, your body is used to training. And with it being a deload week, your volume and intensity is lower. So it must be the extra out of gym stuff that’s getting to you. I’m sure the cold doesn’t help either.


      Sent from my iPhone using Tapatalk
      you got that right man. my body absolutely hates the cold, it makes everything ache something terrible. we are going up to the mountains tomorrow for the day and it is brutal cold up there. when i get back i am most likely going to be a cripple haha.
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    2. #4022
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/chest/delts

      5min jacobs ladder
      15 min step mill intervals 2-1
      machine press 80x10 90x10 100x10 110x10 120x10 130x10 140x10 150x10 160x10 170x10
      hs incline press 45x8 70x8 90x8/2
      incline pro fly 25x10/4
      db lats 25x10/4
      reverse pec deck fly 75x10/4

      done for the day. great pump and fast pace today. i got on that jacob's ladder to give it a go. i havent been on one of those things in many many years. i am in damn damn good cardio shape and had in my mind to get 10-15min and then do about 10 or 12 mins on the step mill to get some intervals in as well. well it was about 10x harder than i remember because i felt like i was going to die after about 2 mins and it took everything in me to get to the 5 min mark. a lot of mental power to finish it out haha. that thing is a brutal kick in the pants. it def warmed up my lower body and upper body as well. legs and calves pumped up in about 30 secs and probably even more so than the stationary bike does.


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach/4oz oj splash water
      1 tbl spn natty pb
      1 tspn coconut oil
      meal 2
      8oz turkey
      1 cup jasmine rice
      1/4 cup chicken bone broth
      meal 3
      2 scoops whey iso
      1/2 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      10oz purple potato
      1 heaping tbl spn natural honey
      meal 5
      6oz chicken
      1 cup jasmine rice w/cinnamon
      1 cup broc
      meal 6
      6oz turkey
      8oz red potato
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 scoop whey iso
      1 tbl spn pb
      1/2 cup oats
      Cheat
      3 slices meat lovers pizza w/pineapple
      black berry cobbler w/ ice cream
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    3. #4023
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      Default Re: Follow Along G's Run to the NA's

      Haha you earned that cheat meal!
      We have a Jacobs ladder at my gym and I have yet to try that damn thing. Iíve seen a couple people use it but never for 5 mins straight. Follow Along G's Run to the NA's


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    4. #4024
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Pushtoday View Post
      Haha you earned that cheat meal!
      We have a Jacobs ladder at my gym and I have yet to try that damn thing. I’ve seen a couple people use it but never for 5 mins straight. Follow Along G's Run to the NA's


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      if you need a quick painful leg pump and want your lungs to burn like hell fire, give that puppy a try. it will brutalize both haha
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    5. #4025
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      Default Re: Follow Along G's Run to the NA's

      today

      cardio/back

      5 min jacob's ladder
      15 min stepmill intervals 2-1
      chest sup tbar rows x15 25x15 45x15 70x8 90x8/8
      one arm sup pull downs 50x8/6
      deads 135x5 225x5 315x5/4

      done for the day. lots of sets but pretty short and sweet session today. i did jump on the ladder again for a warmup just to torture myself. i knew it was a stupid idea but man if that thing doesnt get you warmed up quick. all in all a great session with no issues at all. be traveling all day tomorrow so it takes the place of today's off day. back at it again on tuesday though.


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach/4oz oj splash water
      1 tbl spn natty pb
      1 tspn coconut oil
      meal 2
      8oz turkey
      1 cup jasmine rice
      1/4 cup chicken bone broth
      meal 3
      2 scoops whey iso
      1/2 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      10oz purple potato
      1 heaping tbl spn natural honey
      meal 5
      6oz chicken
      1 cup jasmine rice w/cinnamon
      1 cup broc
      meal 6
      6oz turkey
      8oz red potato
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 scoop whey iso
      1 tbl spn pb
      1/2 cup oats
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    6. #4026
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/arms

      15 min step mil intervals 2-1
      5 min jacob's ladder
      ind handle cable press down 80x10 90x10 100x10 110x10 120x10/7
      pro db kick backs 20x10/6
      one arm oh db extensions 25x12/4
      db hammers 15x15 20x15 25x8/8
      ez bar reverse curls 40x12/6
      incline db curls 25x10/3 20x10

      done for the day. still deloading so nothing heavy or crazy. no pain or issues at all today other than some minor gut issues from the trip yesterday. weight has balanced back out from lowering my fluid intake for 24 hours and eating a thanksgiving meal. so i am back hydrated and hopefully guts will be better today.


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach/4oz oj splash water
      1 tbl spn natty pb
      1 tspn coconut oil
      meal 2
      8oz turkey
      1 cup jasmine rice
      1/4 cup chicken bone broth
      meal 3
      2 scoops whey iso
      1/2 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      10oz purple potato
      1 heaping tbl spn natural honey
      meal 5
      6oz chicken
      1 cup jasmine rice w/cinnamon
      1 cup broc
      meal 6
      6oz turkey
      8oz red potato
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 scoop whey iso
      1 tbl spn pb
      1/2 cup oats
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    7. #4027
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      Default Re: Follow Along G's Run to the NA's

      Only 5 mins on the Jacobs ladder?



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    8. #4028
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Pushtoday View Post
      Only 5 mins on the Jacobs ladder?



      Sent from my iPhone using Tapatalk
      yeah, get on there and try it. see if you can hammer out more than 5 mins. that thing is stupid
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    9. #4029
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/legs

      18 min step mil intervals 2-1
      seated leg curls ss 75x15ss 90x15ss 105x15ss 120x15ss 135x12ss 150x10ss 165x8ss
      leg extensions ss ss55x15 ss70x15 ss85x15 ss100x15 ss115x12 ss140x10 ss155x8
      stiff leg dead 135x10 185x10 225x10/2
      leg press (one continuous set) 200x8 400x8 490x8 580x8 670x8 760x8
      hacks x12 50x12 100x12 150x12

      done for the day. super quick fast paced session today. back hips and knees were a little tight and beat up going into the session from traveling on monday. nothing crazy but still really tight and tender. still got a great pump and sweated log a hog. final week of deloading. so i hope everything is fully recovered and good to go going into next week. i dont feel run down anymore but after the trip i am a little beat up. all kinds of goodies and stuff coming up, so that should help haha.



      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach/4oz oj splash water
      1 tbl spn natty pb
      1 tspn coconut oil
      meal 2
      8oz turkey
      1 cup jasmine rice
      1/4 cup chicken bone broth
      meal 3
      2 scoops whey iso
      1/2 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      10oz purple potato
      1 heaping tbl spn natural honey
      meal 5
      6oz chicken
      1 cup jasmine rice w/cinnamon
      1 cup broc
      meal 6
      6oz turkey
      8oz red potato
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 scoop whey iso
      1 tbl spn pb
      1/2 cup oats
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    10. #4030
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      yeah, get on there and try it. see if you can hammer out more than 5 mins. that thing is stupid
      No sir that thing would have my hips and lungs screaming!

      Happy Thanksgiving guns!


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    11. #4031
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Pushtoday View Post
      No sir that thing would have my hips and lungs screaming!

      Happy Thanksgiving guns!


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      back at you push. hopefully you slay some food and goodies. i know i am haha
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    12. #4032
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/back

      18 min step mill intervals 2-1
      chest sup tbar x15 45x15 70x15 90x8 115x8 135x8/8 (4sets ng 4sets pro)
      one arm sup pull downs 50x8 60x8/5
      deads 135x5 185x5 225x5 275x5 315x5 365x5 speed pulls w/band 225x6/3
      5 min jacob's ladder

      done for the day. nothing fancy nothing crazy just straight sets with some moderate/medium weight. nice fast pace and a really good session. guts were actually not as destroyed as i thought they were going to be. so training was actually comfortable with zero issues. no crowd at the gym either which was absolutely awesome. i actually got it timed right to miss the majority of the dumb asses. probably wont be as fortunate today though. my weight actually pulled back in to exactly what it was supposed to be as well. so i can get in another small cheat. pretty excited about that and how well my metabolism is responding.


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach/4oz oj splash water
      1 tbl spn natty pb
      1 tspn coconut oil
      meal 2
      8oz turkey
      1 cup jasmine rice
      1/4 cup chicken bone broth
      meal 3
      2 scoops whey iso
      1/2 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      10oz purple potato
      1 heaping tbl spn natural honey
      meal 5
      6oz chicken
      1 cup jasmine rice w/cinnamon
      1 cup broc
      meal 6
      6oz turkey
      8oz red potato
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 scoop whey iso
      1 tbl spn pb
      1/2 cup oats
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    13. #4033
      Pushtoday's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Oh yeah, another cheat meal!


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    14. #4034
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      chest/delts (deload)

      hand bike warmup
      ng incline db press 25x15 35x15 45x15 50x12 55x10 60x8 70x8
      bandabell bench press 95x10 115x10 135x10/4
      cage press 95x8/6
      db 6 ways 10x8/4

      done for the day. both the neutral grip presses and bandabell presses were semi new to the lineup for me. the bandabell is very very interesting and i have only used them for squatting before. def fires much more than a traditional press does and 135 is pretty challenging with control. the neutral grip i had always thought was mainly for tri work but man you can really dig into the chest without engaging the shoulders so much. i had no shoulder issues at all with these movements yesterday. so a great way to finish up the deloading period. now this week will fire up a short gaining period into prep. 20 weeks out from my first attempt at qual for the summer shows. if we dont make it then we have plenty of time to hit another one after adjustments. if we do it gives me a good period of time to make any adjustments needed.


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach/4oz oj splash water
      1 tbl spn natty pb
      1 tspn coconut oil
      meal 2
      8oz turkey
      1 cup jasmine rice
      1/4 cup chicken bone broth
      meal 3
      2 scoops whey iso
      1/2 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      10oz purple potato
      1 heaping tbl spn natural honey
      meal 5
      6oz chicken
      1 cup jasmine rice w/cinnamon
      1 cup broc
      meal 6
      6oz turkey
      8oz red potato
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 scoop whey iso
      1 tbl spn pb
      1/2 cup oats
      cheat
      ham
      mac and cheese
      sweet potato casserole
      pecan pie
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    15. #4035
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      Default Re: Follow Along G's Run to the NA's

      • Get the Fitness Geared
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      • Follow Along G's Run to the NA's
      Well done brother.
      Good cheat meal, high cals and not too dirty. Follow Along G's Run to the NA's


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